Headlines about a war-like situation can be stressful. Psychologists tell us a few ways to remain grounded
These are uncertain times. The Indo-Pakistan tensions have fanned anxiety about the possibility of a war. WhatsApp groups are exploding with impassioned pledges of patriotism, and also fervent hopes for de-escalation. While the threats to peace are no longer imminent as the situation improves, there is a new, lingering fear in everyone about things going south again. How does one keep calm in these uncertain times as one goes through daily life? We ask a couple of psychologists for tips.
Calming routines
Baijesh Ramesh, a clinical psychologist, says:
“In moments of heightened uncertainty, it’s helpful to remember that while we may not be able to control global events, we can choose how we respond to them. It’s natural for the mind to seek grounding. Often, people find that calmness in small, familiar ways - through routines, quiet moments of reflection, meaningful conversations, prayers or other spiritual practices.”
The psychologist feels that it’s important to remember what’s in our control. “We must all learn to cultivate hope. Optimism doesn’t mean denying reality or fear. it’s about holding space for both concern and hope. It means believing that even in hardship, there is the potential for growth, compassion, and resolution. Focusing on collective acts of solidarity and human kindness can keep that hope alive. Focus on what you can control. Ask yourself what helps you feel calm, even for a few minutes and gives you hope. Even brief moments of hope, whether found in human kindness, community resilience, or personal values, can fuel the inner resources needed to face tough times with clarity and courage,” he says.
Limit exposure to worrying stimuli
Dr C Manjula Rao, a psychologist, gives some pointers to manage stress:
“Reduce the consumption of news and social media posts related to the war, to prevent information overload and excessive anxiety. Take care of yourself by getting enough sleep, eating healthy, and engaging in regular physical activity. Avoid excessive alcohol or substance use, which can worsen anxiety,” she says.
Connect to people
Nurturing connections with others can go a long way in keeping stress at bay. “Share your worries with someone you trust. Social connection acts as a buffer against chronic stress and remind us that we are not alone,” advises Ramesh.
How to talk to kids about war
“Discussing war with children is challenging but essential, especially when they are exposed to distressing news,” says Dr Manjula. She shares some tips on how to do it.
1 Age-appropriate, calm, and honest conversations help children to process their feelings and understand the situation.
2 Encourage critical thinking about media sources.
3 Listen first. Ask what they know and how they feel. This helps correct misconceptions and shows you value their thoughts.
4 Acknowledge the situation without oversharing your own fears. Children often mirror adult emotions.
5 Let them express emotions like fear or confusion. Reassure them that their feelings are normal.
6 Emphasize that they are safe and that many people are working to resolve the conflict.
7 Tailor the approach to their age and emotional state, and maintain open lines of communication.
